Did you know the older you get, the more noise your joints can make? Especially now with Covid-19 a lot of us are inactive, sitting in front of our computers for long periods, watching a lot of TV and reading book or with our devices.

We have all experienced this before when our knees snap when standing up, our necks crack when we turn our heads or our ankles pop when we rotate them.

You may think there’s something wrong with your joints when you hear them pinging away especially when the joint cracking is loud. According to orthopedic surgeon Kim L. Stearns, MD “creaking and snapping joints might be annoying, but they usually are nothing to worry about.” However; if there is constant cracking coupled with any pain or swelling, that can be a sign that something is wrong. If there is pain, you may have an injury that requires treatment from your therapist.

1. Why do my joints make noise?The older we get, the more noise our joints make because some of our cartilage wears away as part of the normal aging process. Then these surfaces get a little rougher and so we get more noise as they rub against each other. What’s interesting is that the joint sounds can come and go, depending on how we position our bodies when we sit, sleep and how we move.

Cracking, popping joints are so common that is it one of the most frequent questions my clients ask me during their myotherapy sessions with me.

2. What’s that sound?There are a few reasons why our joints snap and crack. When we go to the gym and do repetitive exercises we might notice a clicking or soft snapping sound each time we bend our arm or leg. This sound usually indicates that our muscle is tight, and is therefore rubbing and causing friction around the bone. The sound also could be coming from tendons rubbing over the bone. We can do gentle stretching to help reduce the snapping.

Did you know? The noisiest joint is your shoulder because there are so many moving parts and so many tendons that move over bones.

3. Why do my knuckles crack?The cracking is the sound of gas being released from the joint, it’s called cavitation. The sound is coming from the compression of nitrogen bubbles that naturally occur in the spaces of the joints. The belief that cracking your knuckles is bad for your joints is an old wives’ tale. There is no science to suggest it’s bad for your joints.

One of the best ways to avoid creaking joints is to get up and move as much as you can during the day especially with the Covid-19 pandemic at the moment. The more you move, the more your body lubricates itself. When you have been sitting or being inactive the fluid in your joints don’t move and the more active you are, the more your joints lubricate themselves.

Our clinic hours have changed and I will be working on Mondays moving forwards. So I will be here from Monday to Friday 8am - 7.15pm and Saturdays 8am - 4.30pm. Robbie will be here Monday and Tuesday from 9am to 7pm.

The Federal Government has announced that as of midnight tonight (March 25th, 2020), in addition to prohibitions announced earlier this week, the following mandated closures will be in effect: Health clubs, fitness centres, yoga, barre and spin facilities, saunas, bathhouses and wellness centres (float centres fit into this last category).

Those who have a gift voucher, float package programs, myotherapy maintenance wellbeing programs or other promotional gift vouchers, all will be extended generously to accommodate this surreal situation.

Our top priority has always been the safety and well-being of our clientele. We have extremely high standards for safety and our commitment to cleanliness and disinfection will remain unwavering.

Now for some good news, our myotherapy service is still available and we are still REMAINING OPEN.

Here's how we are taking extra precautions at the clinic to provide essential myotherapy services.

OUR RECEPTION / WAITING AREA

You will only be greeted by me and I will always be wearing a facemask for your full protection.

I ask that if you have your own facemask, please put it on before coming into the clinic. If you don’t have one, I will provide you with one upon your arrival.

Hand sanitiser will be available in the clinic. Upon your entry, I will ask you to wash your hands. This reduces the risk of anyone unknowingly transmitting virus particles to any surfaces like door handles, desk surfaces, etc.

With these precautions in place, you can feel confident, despite the fact there may have been a few clients in the clinic before you on any given day, there is very little risk of virus contamination of any surfaces.

Any close social contact; shaking hands, hugs or other personal contact of any kind is strictly prohibited

Social distancing (1.5 m) will be adhered to at all times.

I am continually disinfecting and wiping down all surfaces after each client interaction including the EFTPOS and HICAPS machine, keyboards, mouse and telephones.

I have now changed the reception area and took away 3 chairs for social distancing, all magazines, newspapers, using plastic cups again instead of my glass cups which I have come to love, hand sanitizer on the side table and signs on the wall. All this to reduce the risks on COVID-19.

I have completed my COVID-19 Infection Control Training for VIC.

Inner Outer Health reception area during COVID-19.

MYOTHERAPY SERVICES

In each myotherapy room, there will only be two people, me and you. Any parent who has a minor can remain in the far corner of the treatment room to maintain social distancing at all times.

I have spaced out ALL appointments so there shouldn't be anyone in the waiting room. This also gives us time to properly clean everything before the next client.

I have purchased disposable face covers for the myotherapy/massage table which has been introduced to further reduce risks. The breathable non-woven fabric also breaks down easily in the environment after disposal, which is an added plus.

On top of our treatment table, a paper towel cover which has been through a high-temperature treatment to guard against bacteria that provides a further barrier between you and the table. Please note all towels are changed between clients, so there is never any contact with the actual table.

After each client, the table is sprayed with disinfectant from top to bottom.

If you have recently traveled anywhere outside of the greater Melbourne area, please call me on 9440 9453 or go online and reschedule your appointment. Please note you are legally required to be in self-isolation and not venturing out in public spaces. Violation of this government mandate is punishable with a fine and/or potential imprisonment.

There will be no penalty for cancelling a booking at anytime should you come down with any flu-like symptoms or have been in close proximity with someone who has. Please do so with respect and understand that no-shows or late-cancellations are devastating to small businesses. This is a trying time for everyone. It will pass and we are in this together.

I sincerely hope this article will help you through the coronavirus and take each day as it comes. Please share this blog post with other people so they too can read the article to help them get through this trying time and for everyone around the world.

With the Coronavirus (COVID-19) outbreak there has been a storage of hand sanitisers and are extremely harder to find. The solution is to make it yourself until they become available in stores. Click here to read more.

Cleanliness and hygiene have always been our top priority especially being in the health and wellness industry-changing people’s lives every day. Now with the current situation and concerns around the Coronavirus (COVID-19), it is even more important and relevant to you. Read more by going onto our website

Melbourne, 20 January 2020 – Inner Outer Health Pty Ltd introduces an attractive, simple and more affordable room renting alternative for professional health and wellness practitioners looking to service their clients in professional and inviting rooms in a prime location and pay only for what they need under a new and easy PAY-AS-YOU-GO offer.

Professional health and wellness practitioners providing lymphatic massage, nutrition or dietary advice, yoga, traditional Chinese medicine, oncology massage, pregnancy massage, relaxational massage, acupuncture services, life coach services, podiatry services, and GP, psychology or counselling services can now practice their craft in a professional and supportive business environment on an affordable hourly basis, for as little as $20+GST.

The unique offer is provided by Inner Outer Health Pty Ltd “to allow our clients to have access of other health professionals all under the one roof as a one-stop, holistic solution, for our clients to save time and energy and gain access to a wider range of health professionals” explains Lena Yammine the clinic’s founder and practising myotherapist.

“I started offering a variety of massage services from my family home back in the early 90s a couple of days a week while I was working at three different clinics,” says Yammine, “Even though I eventually wanted to start my own business, I knew I needed to gain experience from other health clinics and access their client base to develop my craft. Now, I am returning the favour to the community.”

“Very early in my career, I realised the importance of both inner and outer health and my vision has always been to create a multi-disciplinary business offering complementary therapies that allow my clients to reach their ultimate state of mental, emotional and physical health,” explains Yammine.

Practitioners who secure a room will gain access to the clinic that is protected with high fidelity security cameras, rooms with comfortable seating and roller shutters for privacy, professional floatation therapy tanks, modern air-conditioning/heating, all within walking distance from shops and the train station, a bus stop right on its doorstep and lots of FREE onsite parking for staff and clients. Yes, free parking!

“Treatment rooms are usually offered on a full-day, half-day, weekly or monthly basis,” says Yammine “which can be substantial for a small business owner looking to test the waters or grow a business. Our offer is designed to support professionals to practice out of an established location without having to outlay a large investment or enter into a long contractual agreement.”

This offer is ideal for experienced professionals looking to relocate or expand their business as well as new health professionals going out on their own.

The festive time of year is upon us once again! We would like to take this time to let you know that we will be closing our doors over Christmas from Sunday 23rd December and re-opening Monday 7th January 2019.

Gift VouchersNot sure what to get a loved one for Christmas this year? Don't have time to look around at the busy shops. Buy an instant gift voucher by clicking on the BUY NOW and have it sent directly to your inbox. Otherwise you can come into our centre and get your gift vouchers from us personally.*

Booking OnlineIf you would like to make an appointment before the break or start your new year with us, feel free to call us on (03) 9440 9453 or book online at any time.

Inner Outer Health would like to thank all our loyal clients for your continued support throughout the year and we look forward to seeing you in the NEW YEAR.

*Gift Voucher Terms & conditions - vouchers expires within 12 months, available Mon to Fri 10am – 6pm, limit of 1 voucher per person, but you can buy multiple vouchers for your husband/wife, family member or friend.

Menopause can be physically and emotionally tough on a woman. Why not show yourself some love with a regular massage or Myotherapy routine? image source: https://pixabay.com/en/woman-woman-portrait-head-mourning-850330/

This week we are talking about menopause, and how women experiencing this change can benefit from regular massage or Myotherapy treatments!

What is Menopause?

Menopause is a term for the cessation of regular menstrual periods in women. In most women, it is accompanied by a host of other physiological and emotional changes.

Most women go through menopause between the age of 45 and 55, with symptoms starting anywhere from around age 35. Throughout this time, your body is starting to change physically, emotionally and hormonally. Additionally, at this stage in a woman’s life she is often under a lot of stress, usually dealing with kids, work, finances and other responsibilities. On top of that, a slow decrease in oestrogen can contribute to emotional, physical and psychological changes. For example, BMI (Body Mass Index) increases, bone density decreases, and metabolism slows down. Other symptoms include hot flushes, night sweats, mood swings, joint pain, sore muscles, hair loss and brittle nails. These changes and stresses can leave women feeling tired, low in energy, foggy headed, and can also cause insomnia and a lack of libido.

​But don't worry! It's not all grim. We have some suggestions for riding out this change with pleasure, self-love and grace.

For many years people have been using massage as a way of relaxing the mind and body. Massage is a great way to focus on your body and become aware of any imbalances that may be occurring in the muscles. With so many changes occurring in the body during menopause and perimenopause (premenopausal stage), the body can easily become misaligned, tight, sore and achy. Massage or Myotherapy can relieve muscle tension and help to realign the body.

Your massage/Myotherapist will assess your posture and look at any alignment problems you may have. From this they will be able to determine what type of treatment you need. While remedial treatment is usually aimed at correcting alignment and aiding recovery from any physical ailments you may have, other benefits my include:

Massage can also lower blood pressure and body temperature which may help with reducing symptoms such as hot flushes and foggy head.

Thinking about booking a massage or Myotherapy session? Book online or call us on 03 9440 9453 for more information. Our receptionists will be more than happy to answer your questions and help you discover what type of massage treatment will be best for you.

For a list of the types of massage treatments we have available click here.

This week we are exploring Legg-Calve-Perthes disease (pronunciation: LEG-kahl-VAY-PER-theez).

The onset of Legg-Calve-Perthes disease occurs during childhood, and is five times more common in boys than girls. The condition affects the hip, where the thighbone (femur) and pelvis meet the acetabulum in a ball-and-socket joint. The initial signs and symptoms usually include limping, pain and stiffness in the hips. So if your child complains of hip pain or limited motion, it's definitely worth checking out with a doctor or specialist. The condition is treatable, but time is of the essence!

So how does Perthes disease work?

Legg-Calve-Perthes disease is caused by insufficient blood supply to the ball part of the thigh (the femoral head). Without sufficient blood flow, the bone begins to die, which can cause easier breakage and longer healing times.

The head of the femur comes in different shapes and sizes. Some femurs resemble a mushroom, some are narrow and rigid, and others are flatter. But it’s just not the femoral head that can vary. The acetabulum (the socket part) itself can be abnormal, which adds to the problem.

Treatment:​Perthes is a structural disease, which means it often requires surgery. Hip surgery can involve shaving the head of the femur and the acetabulum itself to create a more perfect joint and socket union. Severe cases of Perthes in older children may require leg casts in an abduction position (legs separated from each other), so the head of the femur sits perfectly in the socket while it heals correctly. Other options can include doing a femoral osteotomy to older patients that suffered the disease during adolescence and still have the deformity of head of the femur. Left untreated, children with Perthes disease often develop arthritis of the hip. So treatment early on is in the child's best interests.

Diagram of a Femoral Osteotomy.

Leg cast holding the joint into place.

What can Myotherapy do to help?

Myotherapy can help patients post-surgery, rebuilding the muscles and preventing muscle loss with the help of correctional exercises. Hands-on treatment to the hip and surrounding muscles close to the hip can also be beneficial to the post-surgery recovery and pain management. As with any kinds of surgery or injury, there may be a build up of scar tissue which may restrict range of motion of the hip. Myotherapy is an excellent option for improving post-surgery mobility.

Have you or your child suffered from Legg-Calve-Perthes disease? Do you experience ongoing pain as a result? If so, book in to see a Myotherapist today!

Inflammation is a word that gets tossed around a lot, and seems to be connected with all manner of health issues and complaints. But how well do most of us really understand it?Not to worry!In today's post, we have a breakdown of two major types of inflammation, including symptoms, triggers, and treatments! Read on and get your inflammation game sorted.

Far from being a sign of ill-health, normal, occasional inflammation is the natural response of a well-functioning immune system. It works to remove harmful stimuli that irritate or affect parts of the body, by flushing the area with blood cells and oxygen, triggering healing and repair. The signs and symptoms of inflammation show that the body is simply trying to heal itself. But when inflammation is persistent or occurs in response to harmless stimuli, it can become irritating, painful, and even dangerous. There are two major types of inflammation – Acute and Chronic.Acute inflammation is when the inflammation starts rapidly and typically lasts for a few days or a few weeks. This could be something as small as a sore throat, an ingrown toenail, or tonsillitis, but can also be more severe, such as appendicitis, meningitis or bronchitis. Acute (meaning severe or sharp) does not necessarily mean less painful; the difference is that unlike chronic inflammation, acute inflammation will usually subside with correct treatment.Chronic inflammation means long-term inflammation. This can last a few months or even a few years depending on the severity of the disease. Inflammation becomes chronic when it stops being an acute response and remains a constant low-level physiological response. Almost like starting a small campfire that slowly grows out of control.Chronic inflammation is when your body no longer has the ability to turn off the inflammatory response and starts damaging healthy tissue in your body.Triggers

There can be many triggers that can cause chronic inflammation such as excessive calorie consumption, elevated blood sugar levels and stress. It can damage your intestinal lining and cause digestive problems, and can also damage your arteries, causing heart disease, and your joints, causing rheumatoid arthritis.Treatments

Because some inflammation is due to injury or trauma, it can be tender to touch. This doesn't mean, however, that you should avoid your Myotherapist during the inflammation stage. Just the opposite in fact. Your Myotherapist can prescribe exercises that can help ease inflammation and help you regain strength in affected areas without even touching you. They are also well-versed in enabling other parts of the body to run more smoothly and more effectively, to help ease your inflammation so that you don't overcompensate.

Inflammation in the body often results in heat coming from the affected area. Some rub on gels that are made for muscle aches and pains can also produce heat when applied. This can aggravate the inflammation and prolong healing. We suggest a cooling gel, made to provide a cool relief for heat related pains in the body, such as inflammation. Sombra pain relieving gel comes in a heat and cooling form. Both can be used as a topical solution for muscle aches and pains.

Whole foods - foods that have no need for an ingredients list - heal the body. There are many foods that will help against inflammation; here is a list of the top 10 foods that studies have shown to help the body fight against inflammation.

Proteolytic Enzymes

Proteolytic EnzymesMany health practitioners today are advising patients to take proteolytic enzymes to help with everything from inflammation and autoimmune conditions to heart disease and plaque. Some doctors even suggest that it can be used for treatment of cancer. Enzymes are proteins that facilitate chemical reactions in living organisms. In fact, they are required for every single chemical action that takes place in your body. All of the body’s tissues, muscles, bones, organs and cells are run by enzymes. Proteolytic enzymes reduce inflammation by neutralizing the biochemicals of inflammation. They are usually taken orally in a pill form, however since stomach acid can destroy proteolytic enzymes, the best formulas are “enteric coated” – meaning that the pills have a coating around them to prevent the pill from being broken down in the stomach. An enteric-coated pill passes into the small intestine, where due to the pH change it will break down there.

Turmeric

TurmericTurmeric is the spice that gives curry its yellow colour. It has been used in India for thousands of years as a spice and medicinal herb. Curcumin is the main ingredient in turmeric, which has powerful anti-inflammatory effects on the body and is a very strong antioxidant. It turns out that curcumin is strongly anti-inflammatory; it is so powerful that it matches the effectiveness of some anti-inflammatory drugs.​

Boswellia

BoswelliaBoswellia are moderate-sized flowering plants, including both trees and shrubs, which has multiple health benefits. Also known as frankincense, it has been burned in religious and cultural ceremonies for centuries. In todays alternative health world boswellia is widely regarded as a potent anti-inflammatory nutrient. The Boswellic acids in boswellia seem to have the ability to suppress the inflamed areas of the body and prevent the breakdown of connective tissue. It has also been found to improve blood supply to the joints and restore the integrity of weakened blood vessels with no side effects as seen with other traditional drugs of choice.

Ginger

Ginger

Ginger is believed to have anti-inflammatory qualities that may relieve swelling and pain. Ginger is among the healthiest (and most delicious) spices on the planet. It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain. Ginger contains very potent anti-inflammatory compounds called gingerols. These substances are believed to explain why so many people with osteoarthritis or rheumatoid arthritis experience reductions in their pain levels and improvements in their mobility when they consume ginger regularly. Whenever possible, choose fresh ginger over the dried form of the spice since it is not only superior in flavour but contains higher levels of gingerol (it's anti-inflammatory compound)

Healthy nuts

NutsNuts are known for their anti-inflammatory nature, but some are better for you in this regard than others. Almonds, in particular help with inflammation. Cashews are another good choice, and walnuts specifically help with rheumatoid arthritis. The great thing about most of these nuts is that they’re very versatile, making a great between meals snack or adding flavour to any main dish or side dish. It’s typically quite easy to start eating more of them by simply being more aware that they can help you with your inflammatory conditions.

Green Tea

Green TeaGreen Tea is said to be the healthiest beverage on the planet. It is loaded with antioxidants and nutrients that have a powerful effect on the body. Some of the many benefits include Improving brain function, helps with weight loss as it increases fat burning, it can lower your risk to various types of cancer and it has anti-inflammatory effects as well, which can help those who suffer from rheumatoid arthritis. A 2012 cancer prevention research conference presented evidence that men with prostate cancer who consumed green tea before undergoing prostate removal surgery had reduced inflammation markers, the National Cancer Institute notes.

Broccoli

BroccoliBroccoli is another super food that is packed with anti-inflammatories, fiber and antioxidants. Broccoli contains a compound called sulforaphane which research has suggested as having anti-inflammatory properties. Broccoli is a great anti-inflammatory and may slow down the damage to joints associated with osteoarthritis. Broccoli's isothiocyanates and omega-3 fatty acids also help to regulate inflammation especially in the intestinal tract, which can reduce chronic inflammation. Broccoli is best consumed steamed for up to 20 minutes, microwaving for up to three minutes and stir-frying for up to five minutes. Raw broccoli maintains all of its nutrients, but it is also more likely to irritate your bowels and cause gas. In general, broccoli is safe to eat, and any side effects are not serious. The most common side effect is gas or bowel irritation, caused by broccoli's high amounts of fiber in the vegetable.

Blueberries

BlueberriesBlueberries are an antioxidant powerhouse. They are sweet, nutritious and incredibly good for you. Blueberries are very low in calories. 100 g fresh berries carry just 57 calories. Blueberries not only reduce inflammation, but they can protect the brain from aging and prevent diseases, such as cancer and dementia. Always aim for organic berries, as pesticides are hard to wash away due to their size.

Tart Cherries

Tart CherriesTart cherries are loaded with important nutrients, but you'd have to eat an entire bag of them to obtain all of the benefits you can get by sipping the juice. The fruit also contains many antioxidants and anti-inflammatory agents, and its juice aids in cancer prevention and heart health and as an anti-inflammatory, which can help alleviate a variety of ailments like asthma symptoms and pain. Tart cherries, a natural food high in antioxidants, may reduce some of the chronic inflammation associated with osteoarthritis, and help you to keep moving.

Jars of Fermented foods

Fermented FoodsFermented foods are foods that have been through a process of lactofermentation in which natural bacteria feed on the sugar and starch in the food creating lactic acid. This process preserves the food, and creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics. When you consume junk foods certain bacteria flourish and produce endotoxins, which your immune system detects and, interpreting these endotoxins as an attack, responds with inflammation. The best way to reverse this inflammation and restore a healthy metabolism is by eliminating excess sugar and processed food, and adding more friendly, beneficial bacteria from naturally fermented foods – Things such as natural yoghurt, Cottage Cheese, whey, pickled cucumbers, pickled garlic and many other fermented foods.

So there it is, our brief breakdown of chronic inflammation! If you have any more questions, or would like to begin the journey of healing your own chronic inflammation today, book online to see our wonderful Myotherapists!

At Inner Outer Health, many of our clients come in for massage and myotherapy seeking treatment for upper back and neck pain. The pain can result in headaches and migraines, and even referral pain or numbness down the arms.

A good percentage of these clients are working in environments that require them to have their arms forward and/or down - sitting at a computer, for example. This can cause the back to slump and the shoulders to round forward, resulting in tight/shortened pectoral muscles, particularly the pectoralis minor.

This underappreciated muscle is the cause of so much of that pack and neck pain - but luckily, it's easy to stretch, and doing so regularly can help relieve stiffness and soreness everywhere!

Dr Jacob Harden from the USA has posted a fantastic pec stretch on Instagram that is guaranteed to help open up the chest area and alleviate sore shoulders, upper back and neck.

The key to success with this stretch is to make sure you do it every day. We spend hours in the same position at work every day, so we need to reverse it with multiple stretch sessions throughout the day. Watch the video below!

Are you struggling with aches and pains from carrying your growing baby?

Many parents of babies and young children are surprised by the degree of back, neck, hip, shoulder and wrist pain they experience on a daily basis, caused by simple tasks like picking the baby up from its crib, carrying the baby around, lugging heavy nappy bags, nursing, and even pushing a pram. And as your baby grows, the problems can get worse.

But luckily, there are some easy ways to improve your baby-lugging technique and as a result experience much less discomfort! In this post I’ll explore some back-friendly alternatives to the regular actions that are causing you pain, to help you strengthen and care for those crucial baby-wrangling muscles.

How to carry your baby:

The market is awash with ergonomic baby carriers and slings, and there are plenty of products designed to protect your back while you carry your bub. Reading reviews and talking to other new parents can be a great way to sort the wheat from the chaff and find the perfect baby carrier for you.

But what about when you’re just carrying the baby around the house or for short distances?

Research into indigenous cultures around the world conducted by Esther Gokhale indicates that all those fancy contraptions aren’t necessary - that instead, with good posture, and making sure to use major muscle groups to support the baby’s weight, babies can be comfortably carried for long periods in ways that strengthen your muscles and also aid the child’s posture.

For babies under 6 months of age, she recommends carrying the baby on your side without jutting your hip out, and supporting the baby’s weight using your bicep rather than your wrist or hand, with the hand palm-upwards. Keeping your shoulders open and your spine straight in this position is important for your posture and your breathing, and the palm-up hand position improves circulation through the supporting arm. Switching sides when you begin to tire will ensure that you’re not overburdening one side. This position also encourages an upright spine in the child, which will lessen your load.

For babies over 6 months, Gokhale suggests using a cloth wrap (or conventional baby carrier if you prefer) to carry the baby on your back, distributing the weight between your shoulders and hips and keeping the baby as close to your spine as possible. As the baby grows you will need to continually readjust the straps of your carrier or the position of your sling to make sure the weight is being borne comfortably.

How to pick up and put down your baby:

Take it nice and slow while you get used to the new motions, and pay attention to which muscles seem to be working the hardest. If you’re bending to pick up your baby from the floor, use your legs rather than your back to bear the load.

Bend your knees and squat, keeping a straight back.

Lift up your baby and pull it close to your body.

Straighten your knees to stand.

This will prevent your from straining your back, neck and shoulders. Since this is a motion most parents do many, many times a day, every little bit adds up.

The method for putting your baby to bed is very similar.

Hold the baby to your chest.

Stand with your feet hip-width apart in front of the crib.

Bend your knees before lowering the baby in your arms.

Tuck your tailbone and tilt the pelvis to activate your core, and avoid twisting where possible.

To pick your baby up from the crib, perform the same action in reverse.

How to nurse:

Sit in a straight-backed chair rather than slumping on the couch, and try to keep an upright spine. Placing a rolled up towel or a pillow behind you can help. Bring the baby up to you, rather than hunching to reach the baby. Pillows and other methods for propping up the baby can assist with this.

Other helpful tips:

Regular massage or myotherapy can help you to reset your body, relax your muscles and prevent long-term pain and injury from the day-to-day strain of carrying your child. These services are not a luxury - they are a crucial part of taking care of your body, which is just as important as taking care of your child’s health!

Stretching can make a huge difference in counteracting pain and injury as well as improving your posture and baby-carrying technique.

Use your baby, the weight you will be carrying most often, in your strengthening exercises! These simple exercises, using your baby’s weight to strengthen your core, back and legs, are an easy and practical way to fit some exercise into your busy parenting schedule, and to make sure your body is primed for the movements it performs most often.

Let us know in the comments if you’ve discovered any other tricks or tips that work for you. And don’t hesitate - book in for regular myotherapy and massage and take care of your body! Where would you, or your baby, be without it?